{"id":2608,"date":"2020-06-08T08:53:00","date_gmt":"2020-06-08T05:53:00","guid":{"rendered":"https:\/\/annelertoplandik.com\/blog\/?p=2608"},"modified":"2020-06-09T08:58:20","modified_gmt":"2020-06-09T05:58:20","slug":"emziren-anne-diyeti","status":"publish","type":"post","link":"https:\/\/annelertoplandik.com\/blog\/emziren-anne-diyeti\/","title":{"rendered":"Emziren Anne Diyeti"},"content":{"rendered":"\n

Emzirme s\u0131ras\u0131nda \u00f6zel bir emziren anne diyeti olmas\u0131na gerek yoktur, ancak yedi\u011finizin beslenme a\u00e7\u0131s\u0131ndan dengeli olmas\u0131 gerekir.  Bol miktarda meyve ve sebze, yulaf, kepekli ekmekler t\u00fcketilmeli. Bu yiyeceklerin yan\u0131 s\u0131ra patates ve makarna da \u00f6nemli bir enerji kayna\u011f\u0131 olan ni\u015fasta bak\u0131m\u0131ndan y\u00fcksektir.<\/p>\n\n\n\n

Ya\u011fs\u0131z proteine \u200b\u200bde ihtiyac\u0131n\u0131z vard\u0131r. Protein<\/a> kayna\u011f\u0131 besinler aras\u0131nda tavuk, yumurta, bakliyat, mercimek, ya\u011fs\u0131z s\u0131\u011f\u0131r eti, zeytinya\u011f\u0131, f\u0131nd\u0131k, avokado, somon veya uskumru gibi ya\u011fl\u0131 bal\u0131klar bulunur.\u00a0Ya\u011fl\u0131 bal\u0131klar sa\u011fl\u0131\u011f\u0131n\u0131z ve bebe\u011finizin geli\u015fimi i\u00e7in iyidir, ancak haftada ikiden fazla ya\u011fl\u0131 bal\u0131k yememelisiniz.<\/p>\n\n\n\n

Emziren anne diyeti i\u00e7in herhangi bir vitamin almam gerekir mi?<\/strong><\/h2>\n\n\n\n

D vitamini bu d\u00f6nemde \u00e7ok \u00f6nemlidir. Hem sizin hem de bebe\u011finizin sa\u011fl\u0131kl\u0131 kemikleri olmas\u0131 a\u00e7\u0131s\u0131ndan gereklidir. D vitaminin \u00e7o\u011funu g\u00fcne\u015ften al\u0131r\u0131z. \u00d6zellikle k\u0131\u015f\u0131n \u00e7ok fazla g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131 almayan bir yerde ya\u015f\u0131yorsan\u0131z, v\u00fccudunuz yeterli D vitamini yapmak i\u00e7in m\u00fccadele edebilir, bu nedenle takviyeler \u00f6nerilir. S\u00fct, yo\u011furt ve peynir gibi s\u00fctl\u00fc yiyeceklerden veya f\u0131nd\u0131k, soya, susam ve yaprakl\u0131 ye\u015fil sebzeler gibi s\u00fct \u00fcr\u00fcn\u00fc olmayan kaynaklardan g\u00fcnde d\u00f6rt porsiyon almay\u0131 hedefleyin. <\/p>\n\n\n\n

Emzirirken hangi g\u0131dalardan ka\u00e7\u0131nmal\u0131y\u0131m?<\/strong><\/h2>\n\n\n\n

Ne kadar ya\u011fl\u0131 bal\u0131k yedi\u011finizi s\u0131n\u0131rlamak d\u0131\u015f\u0131nda, bebe\u011finizi emzirirken ka\u00e7\u0131n\u0131lmas\u0131 gereken belirli yiyecekler yoktur. Kafein ve alkol de makul s\u0131n\u0131rlar dahilinde al\u0131nabilir. Bu konuda daha fazla tavsiye i\u00e7in okumaya devam edin. F\u0131st\u0131klara kar\u015f\u0131 alerjiniz yoksa, emzirirken f\u0131st\u0131k bazl\u0131 yiyeceklerden ka\u00e7\u0131nmak i\u00e7in hi\u00e7bir neden yoktur. Asl\u0131nda, son ara\u015ft\u0131rmalara g\u00f6re, emzirirken yer f\u0131st\u0131\u011f\u0131 yemek ve ilk y\u0131l\u0131nda bebe\u011fin diyetine almak, duyarl\u0131l\u0131k geli\u015ftirme olas\u0131l\u0131\u011f\u0131n\u0131n daha d\u00fc\u015f\u00fck oldu\u011funu g\u00f6stermi\u015ftir.<\/p>\n\n\n\n

Emzirirken fazladan kaloriye ihtiyac\u0131m var m\u0131?<\/strong><\/h2>\n\n\n\n

Emziren anneler, emzirmeyen annelerden g\u00fcnde yakla\u015f\u0131k 500 daha fazla kaloriye ihtiya\u00e7 duyarlar, ancak her kad\u0131n farkl\u0131d\u0131r ve emzirme yolculu\u011funuz s\u0131ras\u0131nda enerji ihtiya\u00e7lar\u0131n\u0131z de\u011fi\u015fecektir. \u0130htiyac\u0131n\u0131z olan kalori miktar\u0131 bebe\u011finizin ya\u015f\u0131na, b\u00fcy\u00fckl\u00fc\u011f\u00fcne ve i\u015ftah\u0131na, ayr\u0131ca kendi v\u00fccut kitle indeksinize (BMI), ne kadar aktif oldu\u011funuza, ikiz besleme gibi durumlara ba\u011fl\u0131d\u0131r.<\/p>\n\n\n\n

\"emziren<\/figure>\n\n\n\n

Emzirme d\u00f6neminde diyet yapabilir miyim?<\/strong><\/h2>\n\n\n\n

Emzirme d\u00f6neminde diyet yapabilirsiniz, ancak emzirirken \u00e7ok fazla kilo vermeye \u00e7al\u0131\u015fmak iyi bir fikir de\u011fildir. Sizin ve bebe\u011finizin ihtiya\u00e7 duydu\u011fu besinleri ald\u0131\u011f\u0131n\u0131zdan emin olman\u0131z gerekir. Hamilelikte kazand\u0131\u011f\u0131n\u0131z ya\u011f anne s\u00fct\u00fc yapmak i\u00e7in kullan\u0131l\u0131r, bu nedenle emzirme kilo vermenize yard\u0131mc\u0131 olur.<\/p>\n\n\n\n

Kilonuzun haftada yakla\u015f\u0131k 1 kg’dan daha fazla d\u00fc\u015ft\u00fc\u011f\u00fcn\u00fc fark ederseniz, kendinize sa\u011fl\u0131kl\u0131, dengeli bir diyet al\u0131p almad\u0131\u011f\u0131n\u0131z\u0131 sorun, gerekirse ayarlay\u0131n ve doktorunuzla konu\u015fun.<\/p>\n\n\n\n

Emziren anne diyeti i\u00e7in su ne kadar gereklidir?<\/strong><\/h2>\n\n\n\n

Emzirme sizi susuz hissettirebilir, bu nedenle yeteri kadar su almak \u00f6nemlidir. Herkes g\u00fcnde alt\u0131 ila sekiz bardak s\u0131v\u0131 almal\u0131d\u0131r. Emzirirken bardak say\u0131s\u0131 daha da fazla olmal\u0131d\u0131r. Kural olarak, bebe\u011finizi beslerken bir bardak su, s\u00fct veya \u015fekersiz meyve suyu yudumlay\u0131n.<\/p>\n\n\n\n

Kafeinden ka\u00e7\u0131nmam gerekir mi?<\/strong><\/h2>\n\n\n\n

Yedi\u011finiz veya i\u00e7ti\u011finiz her \u015feyde oldu\u011fu gibi, kafein anne s\u00fct\u00fcne ge\u00e7er, emzirirken al\u0131m\u0131n\u0131z\u0131 s\u0131n\u0131rlaman\u0131z \u00f6nerilir. Kafein s\u0131n\u0131rlar\u0131 hakk\u0131ndaki resmi tavsiyeler \u00fclkeden \u00fclkeye de\u011fi\u015fmektedir, ancak \u00e7o\u011fu \u00fclkede g\u00fcnde 200 ila 300 mg’dan fazla kafein almaman\u0131z tavsiye edilir. (300 mg, iki bardak filtrelenmi\u015f kahve veya d\u00f6rt bardak \u00e7aya e\u015fde\u011ferdir). Sizin i\u00e7in neyin do\u011fru oldu\u011fu konusunda doktorunuzla konu\u015fun. Unutmay\u0131n, kafein kolalarda ve enerji i\u00e7eceklerinde de bulunur ve k\u00fc\u00e7\u00fck bir sade \u00e7ikolatada 50 mg’a kadar olabilir.<\/p>\n\n\n\n

Emzirirken alkol alabilir miyim?<\/strong><\/h2>\n\n\n\n

Emziren annelerin \u00e7o\u011fu alkol i\u00e7meyi b\u0131rakmay\u0131 tercih eder. Bununla birlikte, emzirirken ara s\u0131ra az miktarda alman\u0131n bebekler \u00fczerinde herhangi bir olumsuz etkisi oldu\u011fu g\u00f6sterilmemi\u015ftir. Yine de, bebe\u011finiz \u00fc\u00e7 ayl\u0131ktan b\u00fcy\u00fck olana kadar alkolden ka\u00e7\u0131n\u0131l\u0131r.<\/p>\n\n\n\n

Alkoll\u00fc bir i\u00e7ece\u011finiz varsa, bir sonraki emzirmeden \u00f6nce alkol\u00fcn v\u00fccudunuzdan at\u0131lmas\u0131 i\u00e7in en az birka\u00e7 saat ge\u00e7ti\u011finden emin olun. Alkol\u00fcn s\u00fct veriminizi ge\u00e7ici olarak azaltabilece\u011fini unutmay\u0131n. Emziren anne diyetinde alkol almaman\u0131z daha iyi olacakt\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

Emzirme s\u0131ras\u0131nda \u00f6zel bir emziren anne diyeti olmas\u0131na gerek yoktur, ancak yedi\u011finizin beslenme a\u00e7\u0131s\u0131ndan dengeli olmas\u0131 gerekir.  Bol miktarda meyve ve sebze, yulaf, kepekli ekmekler t\u00fcketilmeli. Bu yiyeceklerin yan\u0131 s\u0131ra patates ve makarna da \u00f6nemli bir enerji kayna\u011f\u0131 olan ni\u015fasta bak\u0131m\u0131ndan y\u00fcksektir. Ya\u011fs\u0131z proteine \u200b\u200bde ihtiyac\u0131n\u0131z vard\u0131r. Protein kayna\u011f\u0131 besinler aras\u0131nda tavuk, yumurta, bakliyat, mercimek, ya\u011fs\u0131z […]<\/p>\n","protected":false},"author":7,"featured_media":2610,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[42],"tags":[],"yoast_head":"\nEmziren Anne Diyeti | Anneler Topland\u0131k<\/title>\n<meta name=\"description\" content=\"Emzirme s\u0131ras\u0131nda \u00f6zel bir emziren anne diyeti olmas\u0131na gerek yoktur, ancak yedi\u011finizin beslenme a\u00e7\u0131s\u0131ndan dengeli olmas\u0131 gerekir.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/annelertoplandik.com\/blog\/emziren-anne-diyeti\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" 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